Agility Ladder Drills
Steps rapidly through ladder squares on the balls of the feet.
- Level
- Intermediate
- Equipment
- Agility Ladder
- Movement
- Agility ladder drill · Standing
- Tracks
- Cardio
Works
Calves Quadriceps Hamstrings Glutes Abdominals
How to do it
- Place the ladder flat on a non-slip surface.
- Stand tall with your knees slightly bent at the start.
- Step into each square rapidly using the balls of your feet.
- Keep your hips low and your core engaged throughout.
- Pump your arms in rhythm with your leg movement.
- Continue moving forward until you reach the end.
Common mistakes
- Stepping heavily with the whole foot instead of toes.
- Looking down and losing overall body posture.
- Letting the knees collapse inward during quick steps.
- Holding breath instead of breathing rhythmically.
- Stepping on the rungs instead of inside the squares.
Safety
Clear the area around and beyond the ladder of obstacles.
Stop the set when fatigue makes your foot placement sloppy.
Tips
- Learn the pattern slowly first, then build speed.
- Stay light on the balls of your feet.
- Look ahead rather than down at your feet.
- Minimize ground contact time for every step.
Details
- Base movement
- Agility ladder drill
- Legs
- Both
- Body position
- Standing
- Direction
- Forward
- Pace
- Run
